TOP 10 FRUITS, VEGETABLES AND NUTS AVAILABLE IN THE WINTERS

oranges 1. Oranges:

Winter is the season for fresh citrus fruits and oranges are our top pick here. This tart-sweet fruit packs in a load of the very essential vitamin-C — that helps your body in its fight against germs; in addition to potassium, folate, minerals and fibre.

apples2. Apples:

Well, we have all heard it – “An apple a day, keeps the doctor away”. This otherwise super-expensive fruit is available in plenty during the chilly months, which makes it more affordable. Bite into one for your mid-day snack, and reap its benefits!

carrots3. Carrots:

This root vegetable has more carotene (what the body converts to vitamin-A) than any fruit or vegetable. In addition, carrots are an excellent source of vitamins B, C, D, E and K, as well as calcium pectate (a pectin fibre that has cholesterol-lowering properties).

mustard leaf4. Mustard leaves (sarson):

A winter crop, the mustard plant’s leaves are highly nutritious. The young tender leaves of the plant are flavourful – are an excellent source of several vital antioxidants, vitamins, minerals and carotenes.

peas5. Peas:

Peas, with their sweet taste and starchy texture come loaded with phytonutrients that provide us with anti-inflammatory and antioxidant benefits.

Turnip6. Turnips:

Turnips pack in insoluble fibre, folates, vitamins and minerals. This root vegetable has a rather pungent taste, which becomes mild after cooking.

spinach7. Spinach:

It’s counted among the world’s healthiest veggies. Vitamins, minerals, carotenoids and a host of flavonoids that offer antioxidant protection – this leafy vegetable – has them all.

methi/ fenugreek leaves 8. Fenugreek leaves:

Loaded with vitamins, minerals, fibre and phytonutrients. It can lower cholesterol, help keep your diabetes under check and more. Make those methi parathas, today!

raddish9. Radishes:

Radish, a root crop that is pungent or sweet in taste is available in plenty during winter. This root vegetable has a lot of roughage and is a powerhouse of potassium, folic acid and ascorbic acid. Eat it raw, make parathassambhar or whatever.

peanuts10. Peanuts:

A source of vitamins, potassium, protein, carbohydrates, calcium and fat – peanuts are good for you in so many ways. Roast or boil some peanuts and have them with your tea this chilly evening

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Food Combination

Food Combination

Food combination must be right as wrong combination result in adverse health effects like bloating, indigestion, stomach pains etc.

Food Craving- Type, Source and Solution

Food Craving- Type, Source and Solution
Food Craving- Type, Source and Solution

FOOD CRAVINGS- 5(Cravings For carbohydrates)

Food craving is an intense desire to consume a specific food, stronger than simply normal hunger. Usually food cravings arise to satisfy emotional needs, such as anxiety, stress, boredom and mood swings which lead to low serotonin levels.  This low serotonin levels (neuro transmitter) sends a signal to the brain to have a positive impact on food. While cravings can mean a number of things including psychological reasons, a strong craving usually indicates your body is low in a specific nutrient, vitamin or mineral which are listed below!

When you crave carbohydrates???    

(Refined food based cravings): Indicate insulin resistance, hypoglycaemia (blood sugar fluctuations), chromium deficiency or fatigue. Low carbohydrate level in your body leads to mood swings. In extreme cases, it might even lead to depression.  So we crave for carbohydrates to boost our mood. Sometimes when your energy levels are down you tempt to have high carbohydrate foods as your appetite is low.

How to curb it: Never skip your meals. Replace white rice and refined flours with brown rice & whole wheat flour. Have more fibre rich foods like fruits and vegetables to overcome it. 

FOOD CRAVINGS-4(Craving For Fatty Foods)

Food craving is an intense desire to consume a specific food, stronger than simply normal hunger. Usually food cravings arise to satisfy emotional needs, such as anxiety, stress, boredom and mood swings which lead to low serotonin levels.  This low serotonin levels (neuro transmitter) sends a signal to the brain to have a positive impact on food. While cravings can mean a number of things including psychological reasons, a strong craving usually indicates your body is low in a specific nutrient, vitamin or mineral which are listed below!

When you crave fatty foods???         

                                                           

People crave fats and oily foods because their diets are deficient in essential fatty acids. Others may be experiencing a deficiency in fat soluble vitamins, especially vitamins A, D, E and K. Some have fast metabolism that burn up calories rapidly; these are the people who eat more and still remain thin. Fats and oils contain the high calorie levels that these people need to feel satisfied. Cravings for fatty or oily foods therefore are linked to nutritional deficiency. However, fatty food cravings are also linked to stress and emotional eating.

How to curb it: Fatty food cravings can be curbed by consuming nuts & dry fruits like walnuts, almonds, dates and flaxseeds as they are rich in essential fatty acids.

FOOD CRAVING-3 (Craving for Spicy Food)

Food craving is an intense desire to consume a specific food, stronger than simply normal hunger. Usually food cravings arise to satisfy emotional needs, such as anxiety, stress, boredom and mood swings which lead to low serotonin levels.  This low serotonin levels (neuro transmitter) sends a signal to the brain to have a positive impact on food. While cravings can mean a number of things including psychological reasons, a strong craving usually indicates your body is low in a specific nutrient, vitamin or mineral which are listed below!

When you crave spicy food???      

      

There are reasons to crave for spicy foods especially red chillies or flakes on the dishes, which triggers immediate sweating which is due to lack of sulphur. Your body is not able to regulate its temperature and needs something that can do so. Capsaicin stimulates receptors that sense heat in the mouth & along the mucous membrane of the nose. The body sweats trying to respond to the heat & flush away the irritant & finally cool down with sweating.

How to curb it: Need to hydrate yourself by drinking plenty of water 3-4 litres, include fluids like lime juice, buttermilk, fruit juices, green tea in your diet.

FOOD CRAVINGS – 2 ( Craving For Chocolate)

Food craving is an intense desire to consume a specific food, stronger than simply normal hunger. Usually food cravings arise to satisfy emotional needs, such as anxiety, stress, boredom and mood swings which lead to low serotonin levels.  This low serotonin levels (neuro transmitter) sends a signal to the brain to have a positive impact on food. While cravings can mean a number of things including psychological reasons, a strong craving usually indicates your body is low in a specific nutrient, vitamin or mineral which are listed below!

When you crave for chocolates???     

     

Chocolate cravings may be linked to low blood sugar, stress or changing hormonal levels prior to a woman’s menstrual cycle. Eating chocolate often indicates chromium & magnesium deficiency. Serotonin is the neurotransmitter that is responsible for feelings of well-being and enhanced mood. Chocolate is chosen by emotional eaters, since eating it can raise serotonin levels and help them forget about emotional or other problems, low self-esteem or mildly depressed mood.

How to curb it:

       

Replace sweets and chocolates with fruits.  Often our bodies will exhibit cravings for sweets when there is lack of protein therefore include sprouts or egg whites in your diet to increase your protein intake.

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